एक हाथ सीटेड रो – केबल
Learn how to do एक हाथ सीटेड रो – केबल with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
एक हाथ सीटेड रो – केबल is a Cable exercise that primarily targets the Lats, with secondary activation of the Biceps, अग्रबाहु. It has a MET value of 4.5, meaning a 70kg person burns approximately 158 calories in a 30-minute session..
How to Do एक हाथ सीटेड रो – केबल
A unilateral rowing exercise on a seated cable row machine, focusing on isolating each side of the back individually.
💡 Instructions:
Sit on the cable row machine with one handle attached to the cable.
Place your feet on the footrests, knees slightly bent, and grasp the handle with one hand.
Keep your back straight, chest up, and shoulders retracted.
Pull the handle towards your torso, keeping your elbow close to your body.
Squeeze your back muscles at the end of the movement.
Slowly return to the starting position and repeat for the desired reps before switching sides.
⚠️ Common mistakes:
Rounding the back during the pull.
Using momentum instead of controlled movement.
Over-rotating the torso.
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Start Free TrialMuscles Worked by एक हाथ सीटेड रो – केबल
Equipment
- Cable
Calories Burned Doing एक हाथ सीटेड रो – केबल
कैलोरी कैलकुलेटर
MET 4.5कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: एक हाथ सीटेड रो – केबल
- Type
- Cable exercise
- Primary muscle
- Lats
- Secondary muscles
- Biceps, अग्रबाहु
- MET value
- 4.5
- Calories (30 min, 70kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
FAQ: एक हाथ सीटेड रो – केबल
What muscles does एक हाथ सीटेड रो – केबल work?
एक हाथ सीटेड रो – केबल primarily targets the Lats, with secondary engagement of the Biceps, अग्रबाहु.
How do you do एक हाथ सीटेड रो – केबल correctly?
A unilateral rowing exercise on a seated cable row machine, focusing on isolating each side of the back individually. 💡 Instructions: Sit on the cable...
Is एक हाथ सीटेड रो – केबल good for beginners?
एक हाथ सीटेड रो – केबल has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for एक हाथ सीटेड रो – केबल?
एक हाथ सीटेड रो – केबल requires: Cable.
What are the benefits of एक हाथ सीटेड रो – केबल?
एक हाथ सीटेड रो – केबल strengthens the Lats, engages the Biceps and अग्रबाहु.
What exercises are similar to एक हाथ सीटेड रो – केबल?
Similar exercises to एक हाथ सीटेड रो – केबल include बारबेल बेंट ओवर रो, डम्बल बेंट ओवर रो, हाई रो – मशीन, हाई रो – प्रोनटेड ग्रिप मशीन.
Is एक हाथ सीटेड रो – केबल better than बारबेल बेंट ओवर रो?
Both एक हाथ सीटेड रो – केबल and बारबेल बेंट ओवर रो target the Lats. Choose based on your available equipment and training goals.
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